Cook’s Corner: Cumin Crusted Salmon

 

Spicy-sweet cumin meets heart-healthy salmon in an entrée full of flavor and cancer prevention. Fish, like salmon, offer our best dietary source of omega-3 fat, the type of fat identified as protective against heart disease, dementia, inflammation and potentially cancer. Add paprika, coriander and cilantro for a simple spiced meal without much salt. Plus the low-calorie fish is served here in fillet form so portion control is a lot easier.

Ingredients:

• 1 1/2 Tbsp. cumin
• 1 tsp. paprika
• 1 tsp. coriander
• 1/4 tsp. salt
• 1/4 tsp. freshly ground black pepper

• 1 lb. wild salmon fillet, skin removed, cut into 8 strips
• 1 Tbsp. canola oil
• 1/4 cup chopped cilantro
• Lemon wedges, for garnish

Directions:

1. In medium mixing bowl combine cumin, paprika, coriander, salt and pepper.
2. Coat salmon strips completely with cumin mix.
3. Heat large skillet brushed with canola oil over medium-high heat for 30 seconds. Gently place fish strips in hot skillet. Sear strips until crusty and salmon is cooked through 6-10 minutes.
4. Top with a sprinkle of cilantro, garnish with lemon wedges and serve

Nutrition Analysis:

Makes 4 servings.

Per serving: 170 calories, 10 g total fat (1 g saturated fat),
0 g carbohydrate, 20 g protein, 0 g dietary fiber, 190 mg sodium.

Source:  AICR May 3, 2011| Issue 347.

Happy St. Patrick’s Day: From A Different “Perspective”

By Anthony Sepe

 

Our blog is titled:  Blog: From A Dietitian’s Perspective.  Hence, today this post is titled:  Happy St. Patrick’s Day: From A Different “Perspective.”  We could have given a recipe for the regular corned beef brisket and cabbage, which by the way would have been okay or we could have given a recipe for lower sodium corned beef and cabbage and tips to lower the sodium in our meal today, which would have been okay, too, we could have even placed pictures of the corned beef and cabbage in the post—and that would have been acceptable as well, but—we’re not going to do that.  Instead, we’re going to look at things from a “different perspective.”

 

I’m a different kind of Dietitian or am I.  If someone 82 years of age said to me: “ I’m a Diabetic and I really want a piece of pie or a dessert, I’m going to let this ‘person’ have that dessert.  First, It drives me crazy to hear someone say:  “I’m a Diabetic.”  I teach that person to say: “I’m someone with Diabetes.”  The reason is because there is so much more to this person.  This person has family and friends, perhaps she/he likes to play the piano or golf or take a walk on the beach at night.  So much more makes up this person than the fact that they have defined themself as a “Diabetic.”  Therefore, at 82 years of age, I’m going to say: “Sure—have a piece of pie and not the whole pie.”  Now, on the other hand, if this person  much younger say, 21 that’s a different story altogether, more involved, may be more medically compromised and I may not be so lenient with that person.  

 

At the same time, we can be teaching how to make healthier choices and eating more family-friendly meals.  To do this, let’s give you a really healthy dessert recipe, which will meld nicely and compliment that Corned Beef and Cabbage Dinner tonight, which we didn’t take away from you because it is my belief that there really is no “bad” food.  Ms Amanda Westerling works on the National Institutes of Health’s We Can! (Ways to Enhance Children’s Activity & Nutrition) Program.  The recipe “Fruit Skewers with Yogurt Dip” is just one of the many fantastic recipes that she has in  Keep the Beat Recipes Deliciously Healthy Family Meals.  The recipes are designed to give people a satisfying portion, while helping people to stay within their calorie needs. They also tie-in directly with the Dietary Guidelines because they are limited in saturated fat, trans fat, cholesterol, sodium, and added sugars.  The focus is on family-friendly meals and snacks and getting children involved in meal preparation, but many of the meals are great for adults too.  Dishes such as Baked Eggrolls, Mexican Lasagna, and Oatmeal Pecan Waffles are sure to please most family members.  Here is that delicious dessert recipe to have with your meal tonight:

fruit skewers with yogurt dip
tangy fruit and sweet yogurt make a perfect taste combination

Ingredients:

• 1 C strawberries, rinsed, stems
  removed, and cut in half
• 1 C fresh pineapple, diced (or
  canned pineapple chunks in
  juice, drained)
• ½ C blackberries
• 1 tangerine or Clementine,
  peeled and cut into 8 segments
• 8, 6-inch wooden skewers

For dip:

 

• 1 C strawberries, rinsed, stems
  removed, and cut in half

¼ C fat-free plain yogurt

1/8 tsp. vanilla extract

1 Tbsp. honey

Directions:

1. Thread two strawberry halves, two pineapple chunks, two
blackberries, and one tangerine segment on each skewer.

2. To prepare the dip, puree strawberries in a blender or food
processor. Add yogurt, vanilla, and honey, and mix well.

3. Serve two skewers with yogurt dip on the side.

 

Note: Skewers have sharp edges, so monitor younger children
while eating, or take the fruit off the skewers for them.
Younger children can rinse the fruit, thread onto skewers,
and mix the dip. Older children can make the recipe
themselves

 

prep time:
15 minutes

cook time:
none

yield:
4 servings

serving size:
2 skewers,
1½ Tbsp. dip

each serving provides:
calories 71
total fat 0 g
saturated fat 0 g
cholesterol 0 mg
sodium 10 mg
total fiber 2 g
protein 1 g
carbohydrates 18 g
potassium 174 mg
vitamin A 6%
vitamin C 70%
calcium 4%
iron 2%
Percent Daily Values are based on a 2,000 calorie diet

 

Source:  Ms Amanda Westerling, American Institutes for Research (AIR), Health Programs

So, is my “perspective” so different after all?  I like to think I’m realistic

Thank you for reading and Happy St. Patrick’s day to all.

-Anthony

Cooks Corner Recipe: Greek-Style Scallops

The New American Plate

Greek-Style Scallops

Olive oil, garlic, feta and pine nuts are staples in this classic Mediterranean-inspired dish. Their bold flavors complement the scallops, proving that you don’t need to drown such seafood in cream and butter to make it delicious. This is an excellent base for any meal with 14 grams of protein and a modest 200 calories. Try serving alongside brown rice and steamed veggies for a medley of flavor fit for any occasion.

Makes 4 servings.
Per serving: 196 calories, 10 g total fat (2 g saturated fat), 13 g carbohydrates, 14 g protein,
2 g dietary fiber, 475 mg sodium.

• 4 tsp. olive oil, divided
• 1 lb. sea scallops
• 1 cup chopped onion
• 1 cup sliced mushrooms
• 2 large garlic cloves, minced
• 2 large tomatoes, seeded and chopped

• 2 tsp. freshly squeezed lemon juice
• 1/4 cup chopped flat leaf parsley, loosely packed
• 1 tsp. chopped fresh or 1/4 tsp. dried oregano
• Salt and freshy ground black pepper
• 1⁄3 cup crumbled reduced-fat feta cheese
• 2 Tbsp. pine nuts, toasted*

Directions

1. In large nonstick skillet, heat 2 teaspoons of oil over medium-high heat. Add scallops and cook, stirring often, for 5–6 minutes, until opaque and tender. Transfer scallops and liquid from skillet to a bowl; set aside. Cool skillet then rinse under hot water and dry.
2. In same skillet, heat remaining oil over medium-high heat. Add onion and sauté, stirring often, for 2 minutes. Add mushrooms and sauté, stirring often, for 3–5 minutes, until onion is soft. Add garlic and sauté, stirring for 1 minute.
3. Add tomatoes, lemon juice, parsley and oregano, then salt and pepper to taste. Bring to a boil, reduce heat and simmer, stirring occasionally, for 5 minutes. Stir in scallops with their liquid and bring to a boil, stirring occasionally. Top with feta cheese and pine nuts. Serve immediately.

*Note: To toast nuts, place in a small, dry skillet over medium heat. Stir frequently until lightly browned, about 2–3 minutes. Transfer to a small dish and cool.

Reprinted from The New American Plate Cookbook by the American Institute for Cancer Research.

Source: AICR Health-e-Recipes ; December 7, 2010 | Issue 326